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  1. Thursday 10/22/2020

    AM SCY Solo @ LRRC "Recovery" or "Sending My Shoulders On Vacation"

    10x100 @ :10 rest FR kick H.A.S. w/ SNKL

    10x200 @ 2:50 FR kick w/ fins + BD

    8x125 @ 2:00 FR kick H.A.S. w/ fins + SNKL
    odd: last 25 UW FL kick
    even: first 25 UW FL kick

    Total: 4000

    In other news, Tuesday morning it was officially announced that the LRRC will not be putting up the bubble over the SCY pool this winter. So it looks like I will be swimming outside all winter. Any of you Northern California/Southern Florida readers, @ me with tips :P
    Categories
    Swim Workouts
  2. 10|21|20 SCY

    by , October 21st, 2020 at 08:31 PM (Blog)
    Noodle water aerobic pool open with lines up, opted for a 85F workout instead of constantly hanging off the wall in main pool.

    21 x 50 on 1:15 as 25 free/25 back
    • focus on UW’s/breakouts
    • 2 breaths on the free


    3 x 50 flutter kick on 2:00
    Categories
    Uncategorized
  3. 10/21/20 Workout

    by , October 21st, 2020 at 03:25 PM (Swimming Through Jello)
    Wednesday, 10/21/2020 Garage Workout

    5 min general warmup + barbell warmup

    Snatch balance - 45/3, 95/3, 135/2, 165/1, EMOM 185/1, 190/1, 195/1, 200/1, 205/1, 210/1, 215/1, 220/1, 225/1, 230/1, 235/f
    //Brain fart...

    Snatch Pull 235/3x3

    Superset:
    Bent over row - 135/5, 145/5, 155/5, 165/5, 175/5
    Ring dips - 9, 10, 11, 12, 13

    50 glute bridges + 5#
    Categories
    Uncategorized
  4. Wednesday 10/21/2020

    AM SCY Solo @ LRRC "Aerobic Capacity I.M." **

    ** Workout lifted directly from Wednesday, 9/11/2013

    2x
    300 swim every 4th 25 head-up scull
    8x50 @ 1:00 I.M.O. in pairs
    odd: k/dr
    even: dr/bld

    5x200 @ 2:30 pull w/ SP + SNKL
    100 EZ

    2x
    4x75 @ 1:40 FL/BK/BR no breath on FL
    6x50 @ :40 BK
    6x50 @ :45 BR
    6x50 @ :35 FR
    300 @ :30 REST I.M. kick active recovery w/ BD

    300 FLOAT

    Total: 6100
    Categories
    Swim Workouts
  5. Tuesday 10/20/2020

    PM SCY w/ Trip + Doug (for the start work) @ LRRC "Threshold/Pace"

    500 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD

    4x25 @ :30 V.S.
    100 EZ

    3x
    300 @ 4:00 HOLD UNDER 3:15 and D1-3
    3x100 @ 1:30 @ 500 PACE
    1:00 REST

    RD1: 3:13+, :59-, :59-, :58+
    RD2: 3:11-, :59+, :59-, :59-
    RD3: 3:09, :59-, :59-, :57+

    6x100 @ 1:30 FR kick H.A.S. last 25 UW FL w/ fins + SNKL

    4x12.5 working on starts
    350 FLOAT

    Total: 4000
    Categories
    Swim Workouts
  6. 10/20/20 Workout

    by , October 20th, 2020 at 09:09 AM (Swimming Through Jello)
    Tuesday, 10/20/2020 Pool Workout

    2x(100 fr + 100 k + 100 p + 100 k + 100 st)

    3x{100 1:30 IM/1:20 fr+fins/1:45 k
    200 3:30 k/3:00 IM/2:40 fr + fins
    300 4:00 fr + fins/5:15 k/4:30 IM)

    6x50 dr/sw ez 1:00

    5x100 p/pads 1:20 beat 500 pace from last week

    100 ez

    4x50 1:15 chute+fins - br+fr k down, ez back (last 25 fr fast)

    100 warmdown

    4000y
    Categories
    Uncategorized
  7. 10/19/20 Workout

    by , October 19th, 2020 at 03:24 PM (Swimming Through Jello)
    Monday, 10/19/2020 Garage Workout

    5 min general warmup

    Strict Press - 45/5, 75/5, 95/3, @:90 115/3x5 + 10 upright rows 25# DB/hand between each set

    AMRAP 12
    20 med ball cleans 20#
    200m run down and up hill
    6 rounds + 12 cleans

    110 situps
    Categories
    Uncategorized
  8. Monday 10/19/2020

    AM SCY Solo @ LRRC

    2x
    300 swim every 4th 25 head-up scull
    4x100 @ 1:15 pull w/ SP + SNKL
    12x25 @ :40
    odd: B&A drill
    even: UW FL kick

    5x
    300 @ 3:30 PINK
    200 @ 2:20 PINK
    100 @ 2:10 BLUE BEST AVG (:58+, :58-, :58-, :58-, :55+)

    200 FLOAT

    Total: 5200
    Categories
    Swim Workouts
  9. 10/17/20 Workout

    by , October 19th, 2020 at 09:27 AM (Swimming Through Jello)
    10/17/2020 Pool Workout

    4x100 ez 1:35
    4x75 k/dr/sw IMO 1:20
    4x50 smooth/bu IMO :55
    4x25 VS :30

    200 fr 3:00 + 50 bk :40
    150 fr 2:15 + 100 bk 1:20
    100 fr 1:30 + 150 bk 2:00
    50 fr :50 + 200 bk 2:40
    fr - smooth, bk - push pace

    250 k build x 50
    250 p br 3/4/5/6/7 x50

    200 bk 3:20 + 50 fr :35
    150 bk 2:30 + 100 fr 1:15
    100 bk 1:40 + 150 fr 1:50
    50 bk :55 + 200 fr 2:30
    bk - ez, fr - push pace

    200 ez
    2x start + 25 easy
    100 smooth
    100 IM from time off blocks
    100 warmdown

    4100y

    100 IM:

    Not sure why it uploaded so poorly, but anyway...
    Fly - dolphin kicks a little lackadaisical, but good DPS on the stroke.
    Back - again, UWs a little lazy. Started out with good stroke rate but unfocused at the flags.
    Breast - Pullout a little loose. Kick was really not snappy at all.
    Free - Good stroke rate but have to breathe less.
    Categories
    Uncategorized
  10. Sunday 10/18/2020

    PM LCM w/ Trip @ LRRC

    Air Temp: 75
    Pool Temp: 65

    6x300 @ :15 rest w/ fins + SNKL
    #1 - FR kick H.A.S.
    #2 - 150 FR kick H.A.S./150 swim
    #3 - swim

    100 @ 1:30 pull w/ paddles + SNKL
    200 @ 3:00 pull w/ paddles + SNKL
    300 @ 4:30 pull w/ paddles + SNKL
    400 @ 6:00 pull w/ paddles + SNKL
    400 @ 6:00 STRONG (5:12)
    300 @ 4:30 beat 300 split from 400 (3:50)
    200 @ 3:00 beat 200 split from 300 (2:29)
    100 @ 1:30 beat 100 split from 200 (1:10-)

    6x100 @ 1:45 FR kick w/ fins + BD

    Total: 4400
    Categories
    Swim Workouts
  11. Saturday 10/17/2020

    AM SCY w/ Srdan + Larry @ LRRC "Happy Sprinterday!"

    400 swim every 4th 25 head-up scull
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x25 @ :35 V.S.
    100 EZ

    4x
    50 @ :50 DIVE PURPLE to feet
    25 @ :40 UW no breath + hook up to parachute
    4x25 @ :00 12.5 BURST/12.5 EZ w/ cute (continuous)
    50 PUSH PURPLE beat goal 100 2nd 50 split.
    175 EZ

    300 EZ FR kick w/ fins + BD

    Total: 3000

    SHOUT OUT: Larry crushed this set. First of all, and most importantly, he made it through all four rounds. Second, he threw down a super swift :25 on the 3rd dive 50 (hand touch) and a sterling :26 on the last push 50. I think you are turning the corner, buddy! Srdan was :25- on the first dive 50 and :24s on the rest, and averaged :24 mid on the push ones. I was the only one who made the 25 underwater no breath every time though...

    RESULTS:
    Dive 50: :25-, :24, :24, :25+ (missed turn on last one)
    Push 50: :25-, :25--, :25--, :24+

    Updated October 18th, 2020 at 09:45 AM by Calvin S

    Categories
    Swim Workouts
  12. Friday 10/16/2020

    AM SCY Solo @ LRRC "Recovery"

    500 swim every 4th 25 head-up scull

    8x75 @ 1:00 "Claire Lockridge" pull w/ paddles
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    100 SMOOTH

    Total: 1600
    Categories
    Swim Workouts
  13. 10/15-10/16/20 Workouts

    by , October 16th, 2020 at 02:26 PM (Swimming Through Jello)
    Thursday, 10/15/2020 Garage Squats

    5 min general warmup

    Back Squat - 45/5, 135/5, 225/5, E2MOM 240/5x5

    100 situps

    Friday, 10/16/2020 Garage Workout

    5 min general warmup + barbell warmup

    Push Press + Power Jerk - 95/2+1, 135/2+1, 165/2+1, EMOM 185/1+1 x10

    "Karen"
    150 wall balls for time
    5:48, :30 PR
    Broken 80-30-20-20
    Categories
    Uncategorized
  14. Thursday 10/15/2020

    AM SCY Solo @ LRRC "I.M."

    600 swim every 4th 25 head-up scull
    8x50 @ :50 I.M.O. in pairs
    odd: kick/dr
    even: dr/sw

    100 @ 1:20 WHITE
    200 @ 2:20 PINK
    300 @ 3:20 RED
    100 @ 1:40 I.M. WHITE
    200 @ 2:40 I.M. PINK
    300 @ 3:40 I.M. RED

    300 EZ FR kick w/ fins + BD

    Total: 2500
    Categories
    Swim Workouts
  15. 10/14/20 Workout

    by , October 14th, 2020 at 02:34 PM (Swimming Through Jello)
    Wednesday, 10/14/2020 Garage Workout

    5 min general warmup + barbell warmup

    TnG Power Snatch + Squat Snatch - 95/1+1, 115/1+1, 135/1+1, 155/1+1, 165/1+1, 170/1+1, 175/1+1, 180/1+1, 185/1+1, 190/1+1

    Snatch Pull - 235/3x3

    Superset -
    KB One-Arm Rows - 53#/10x5 ea arm
    Ring Rows - 5x10

    50 glute raises + 5#
    Categories
    Uncategorized
  16. Wednesday 10/14/2020

    AM SCY Solo @ LRRC "Aerobic"

    500 swim every 4th 25 head-up scull

    2x
    400 @ 5:00 pull w/ paddles + SNKL
    4x100 @ 1:10
    :20 REST
    300 @ 3:45 pull w/ paddles + SNKL
    4x75 @ :55
    :10 REST
    200 @ 2:30 pull w/ paddles + SNKL
    4x50 @ :35
    :20 REST
    100 @ 1:15 pull w/ paddles + SNKL
    4x25 @ :30 FAST NO BREATH
    2:00 REST

    500 EZ FR kick w/ fins + BD

    Total: 5000
    Categories
    Swim Workouts
  17. 10/13/20 Workout

    by , October 13th, 2020 at 09:44 AM (Swimming Through Jello)
    Tuesday, 10/13/2020 Pool Workout

    2x(100 fr + 100 k + 100 p + 100 k + 100 st)

    3x(4x50 k :50 hold under :40
    :30 rest
    8x25 fl rd 1 - :30, rd 2 - :25, rd 3 - :20 w/fins
    4x50 1 - ez, 2 - fl l arm/r arm, 3 - fast fly, 4 - ez)

    6x50 dr/sw ez 1:00

    500 p for time (5:34)

    4x50 1:15 br w/chute/ez (last 25 fast free w/chute)

    200 warmdown

    4000y
    Categories
    Uncategorized
  18. 10/12/20 Workout

    by , October 12th, 2020 at 12:25 PM (Swimming Through Jello)
    Monday, 10/12/2020 Patio Workout

    5 min general warmup

    50 man makers for time, 25#s
    11:55

    110 situps
    Categories
    Uncategorized
  19. Monday 10/12/2020

    AM SCY Solo @ LRRC "The Basil Hicks Set"

    500 swim every 4th 25 head-up scull
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD

    3x500 @ 6:15 D1-3 (5:48, 5:43, 5:34)
    5x300 @ 3:30 D1-5 (3:26, 3:25, 3:24, 3:22, 3:18+)
    1:15 REST
    5x100 @ 1:15
    50 @ 1:15 EZ
    5x100 @ 1:10
    50 @ 1:10 EZ
    5x100 @ 1:05

    400 EZ FR kick w/ fins + BD

    Total: 6000
    Categories
    Swim Workouts
  20. A Few Workouts

    by , October 12th, 2020 at 11:13 AM (Swimming Through Jello)
    Thursday, 10/8/2020 Garage Workout

    5 min general warmup

    Snatch Balance - 45/3, 95/3, 135/3, 155/2, 180/2, 190/2, 200/2, 210/2, 220/2

    5 rounds
    10 DB MCl + Press 25#s
    10 burpee pullups
    8:00

    50 glute raises


    Friday, 10/9/2020 Pool Workout

    Crestview Middle School - LCM

    4000m workout, I don't remember everything... it was all aerobic with the Rockwood masters group.

    Then 4.25mi hike with Gabe on my back.


    Saturday, 10/10/2020 BarX CrossFit

    Got to drop in the old gym with my wife since Gabe stayed the night at my parents' house.

    5 min general warmup
    2 rounds 5 burpees, 10 squats, 15 situps, 20 sec HS hold
    Power Clean warmup to 205#

    30 minute cap - goal 30 rounds
    5 wall balls 20#
    3 HSPU
    1 power clean 205#
    28 rounds + 2 HSPU
    Categories
    Uncategorized